Beginner sample sessions designed by Karen Pickering for Human Race

16th September 2015

Technique

Stroke technique is important especially when swimming long distances. The more efficient your stroke is the more energy you will have to complete a long distance swim. It’s also important to practice “sighting” if you will be swimming outdoors so that you swim the shortest route.

Fitness

No matter how fit you are when you start a new exercise it can always feel tough but your fitness levels will improve quickly as you continue to train. To make the session longer or tougher you can increase the number of reps in the Main Sets &/or Sub Sets and try to push yourself to do this as you progress.

Use a pace clock to monitor your times. Unless it is a Max Effort set ideally you should try and keep your times for the reps the same throughout a set. As you improve technique & fitness these rep times should get quicker.

Mixing up strokes will help you work a variety of muscles. Using Fins & Paddles also help to isolate certain muscles and work them harder.

Speed/Power

Even if you are training for a long open water swim or a triathlon it doesn’t mean you only have to do long swims in training. Short distances at max speed (Full Stroke, Arms Only or Legs Only) are a good addition to your normal speed training to get your heart rate up. By adding in the use of Fins &/or Paddles you will be able to do a really good ‘Power’ work out using the resistance of the water.